About this exercise
A forearm and finger warm-up drill performed standing with arms extended, rapidly bouncing the fingertips up and down in mid-air to increase blood flow, improve finger dexterity, and loosen the muscles of the hands and forearms.
Standing Mid-Air Finger Bounces
Step by step instructions, muscle activation and variants for the Standing Mid-Air Finger Bounces.
EasyInner forearmOuter forearm
How to Perform
- Stand upright with feet shoulder-width apart
- Extend both arms out in front of you at roughly chest height, palms facing down
- Keep your wrists relaxed and begin rapidly bouncing all fingertips up and down
- Allow the movement to originate from the fingers and knuckles, not the wrists
- Maintain a quick, light bouncing rhythm for the prescribed duration
- Keep your shoulders relaxed and breathe naturally throughout
Muscle Activation
Primary
Inner forearmOuter forearm
Common Mistakes
Common mistakes content is coming soon.
About the Standing Mid-Air Finger Bounces
The Standing Mid-Air Finger Bounces is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.